According to the recommendations, an adult woman should consume about 2,200 kcal per day, and an adult man 2,700 kcal.
Vegetables, legumes, fruits and nutritive foods should be consumed in sufficient quantity.
The consumption of cold cuts, red meat and processed products should be limited.
1. Peas
Peas are more than just a simple spring vegetable—they are a powerhouse of essential nutrients that contribute to overall health and wellness. Whether enjoyed fresh, cooked, or blended into dishes, peas provide a rich source of vitamins, minerals, protein, and fiber, making them an excellent addition to a balanced diet.
Key Nutrients in Peas:
✅ Phosphorus – Essential for bone health, energy production, and maintaining strong teeth.
✅ Vitamin B9 (Folate) – Plays a crucial role in cell renewal, DNA synthesis, and fetal development during pregnancy.
✅ Magnesium – Helps regulate muscle function, nerve activity, and supports heart health.
✅ Iron – Vital for red blood cell production and preventing anemia, especially for individuals with higher iron needs.
✅ Protein & Fiber – Supports muscle repair, digestion, and prolonged satiety, making peas a great option for weight management.
Caloric Value & How to Enjoy Peas:
Cooked peas contain approximately 70 kcal per 100 grams, making them a low-calorie yet highly nutritious food. They can be enjoyed in various ways:
Mashed into spreads or dips for a healthy snack option.
Steamed or sautéed as a side dish.
Blended into soups for a creamy texture.
Added to salads or rice dishes for a pop of flavor and nutrition.
2. Mansarins
Mandarins are a delicious and nutritious citrus fruit that provide a burst of flavor and essential nutrients while being low in calories. With only 47 kcal per 100 grams, they are an excellent choice for those looking to enjoy a healthy, naturally sweet snack without compromising their diet.
Key Nutrients in Mandarins:
✅ Vitamin C – A powerful antioxidant that boosts the immune system, promotes collagen production, and enhances skin health.
✅ Fiber – Aids digestion, regulates blood sugar levels, and promotes a feeling of fullness, making it a great choice for weight management.
✅ Flavonoids – These plant compounds have anti-inflammatory and heart-protective properties, helping to reduce the risk of cardiovascular diseases.
✅ Potassium – Supports muscle function, regulates blood pressure, and helps maintain proper hydration.
Nutritive Foods : Health Benefits of Mandarins:
- Strengthens Immunity – The high vitamin C content helps the body fight off infections and illnesses.
- Aids in Digestion – The fiber content promotes gut health and prevents constipation.
- Supports Healthy Skin – Vitamin C enhances collagen production, keeping skin firm and youthful.
- Hydrating & Refreshing – With a high water content, mandarins help keep you hydrated.
- Regulates Blood Sugar – Their natural sugars are balanced by fiber, preventing sudden spikes in blood sugar levels.
How to Enjoy Mandarins:
Juiced or infused in water for a hydrating, vitamin-packed drink.
As a quick, on-the-go snack for a refreshing energy boost.
Added to fruit salads, smoothies, or yogurt for natural sweetness.
Zested over dishes for an aromatic citrus kick.
3. Nutritive Foods : Watercress
Watercress is a highly nutritious spring vegetable that ranks among the most nutrient-dense foods, scoring 67 on the nutritional density ranking. Packed with essential vitamins, minerals, and antioxidants, this leafy green is an excellent addition to any balanced diet.
Key Nutrients in Watercress:
✅ Phosphorus – Supports bone health, energy production, and proper cell function.
✅ Vitamin B9 (Folate) – Plays a vital role in cell renewal, DNA synthesis, and fetal development.
✅ Magnesium – Essential for muscle function, heart health, and stress regulation.
✅ Iron – Helps prevent anemia and boosts oxygen transport in the blood.
✅ Protein & Fiber – Supports muscle repair, digestion, and prolonged satiety.
Health Benefits of Watercress:
- Supports Immune Function – Rich in antioxidants that help fight inflammation and protect against diseases.
- Promotes Healthy Skin – The high vitamin content contributes to skin rejuvenation and hydration.
- Enhances Heart Health – Helps reduce blood pressure and lower cholesterol levels.
- Aids Digestion – The fiber content supports gut health and improves digestion.
- Boosts Bone Strength – Rich in calcium and vitamin K, essential for strong bones and joint health.
How to Enjoy Watercress:
Added to omelets or scrambled eggs for extra vitamins and minerals.
In fresh salads for a peppery, crisp texture.
Blended into smoothies for a nutrient-packed green boost.
As a garnish for soups and sandwiches to enhance flavor and nutrition.
Lightly sautéed or steamed as a healthy side dish.
4. Beet greens
Beet greens, often overlooked in favor of the beetroot, are actually one of the most nutrient-dense leafy greens available. With a nutritional score of 70, they rank among the top 10 most nutritious foods, making them a powerful addition to a healthy diet.
Beyond their impressive nutrient profile, beet greens also contribute to reducing food waste—utilizing the entire plant ensures that nothing goes to waste, making them a sustainable and eco-friendly choice.
Key Nutrients in Beet Greens:
✅ Iron – Essential for oxygen transport in the blood, preventing anemia, and boosting energy levels.
✅ Calcium – Crucial for bone strength, muscle function, and nerve signaling.
✅ Vitamins A, C, & K – Supports immune function, vision, skin health, and blood clotting.
✅ Antioxidants – Help fight inflammation and protect against chronic diseases.
✅ Fiber – Aids digestion, promotes gut health, and regulates blood sugar levels.
Health Benefits of Beet Greens:
- Boosts Energy & Red Blood Cell Production – Thanks to their high iron content, beet greens help prevent fatigue and support healthy circulation.
- Strengthens Bones & Teeth – Their calcium and vitamin K content helps maintain strong bones and prevent osteoporosis.
- Supports Heart Health – Rich in potassium and antioxidants, which help regulate blood pressure and improve cardiovascular function.
- Aids Digestion & Weight Management – With only 22 kcal per 100 grams, they are low in calories yet high in fiber, promoting satiety and gut health.
- Enhances Skin & Eye Health – The vitamin A and C content contributes to radiant skin and improved vision.
How to Enjoy Beet Greens:
Blended into pesto or dips for a unique twist on classic recipes.
Sautéed with garlic and olive oil for a quick, flavorful side dish.
Added to smoothies for a nutrient-dense green boost.
Mixed into soups and stews for enhanced flavor and nutrition.
Chopped into salads for an extra vitamin and mineral boost.
5. Nutritive foods: Snapper
This lean fish scores 69. Low in calories, it is an interesting source of proteins and vitamins. Like many fish, it may contain heavy metals, linked to pollution.
6. One of the richest nutritive foods: Chia seeds
In fashion for a few years, these seeds from South America contain many vitamins, phenolic acid and proteins.
7. Pumpkin seeds
They obtain a score of 84. Consumed in moderate quantities, because they are caloric, they bring iron and manganese, necessary for the good functioning of our metabolism.
This compound is particularly important in the production of insulin, to regulate our blood sugar.
8. Nutritive foods: Almonds
They are at the top of the ranking with a score of 97. Almonds contribute to good cardiovascular health, help fight against cell aging and even wrinkles. They contain many proteins, vitamins and minerals.
9. Flounder sole
Flounder is considered a lean fish, due to its low fat content. It is rich in vitamins and minerals. Good news, its stocks are in good condition on our coasts.
10. Nutritive Foods : Dried parsley
It is the ally for healthy teeth and bones: dried parsley is rich in calcium. It also contains vitamin C and iron. When it is dried, it is more caloric: it represents approximately 290 kcal for 100 grams.
Whatever your diet, omnivore, vegan or vegetarian, the secret of a balanced diet lies in variety.
The researchers insist on this aspect in their research: the best ranked foods are only interesting when consumed with other products
